Improper posture can lead to a host of problems. The American Academy of Orthpaedic Surgeons explains that poor posture at the computer can lead to numbness of the fingers, wrist soreness, pain in the lower back and various other aches and pains throughout the body. Eyestrain is a residual effect of bad posture at the computer, which can lead to redness, dryness, soreness and headaches. Retraining yourself to sit correctly at the computer will take practice, but the benefits are worth the effort.
Step 1
Assess your computer chair. A chair that is too big, too small or that forces you to maneuver your body in an unusual position to reach your workspace is insufficient. Look for the chair to support the lower curve of your back. If the chair is too uncomfortable that you cannot sit back when working, then search for a new chair. The AAOS recommends a chair that allows the thighs to be horizontal with the knees at about the same level as the hips. Your feet should rest comfortably on the floor with or without a footrest.
Step 2
Evaluate the work surface. There needs to be enough room for your knees and thighs to comfortably fit under the desk. The height of the desk should be at your elbow when sitting. For desks with special keyboard trays, ensure the surface is about 1 or 2 inches above your thighs. Keep the keyboard in front of the body. Wrists should be nearly straight, elbows should be near the body and the arms should be nearly perpendicular to the floor while working, states the AAOS.
Step 3
Position the monitor or computer screen about an arm's length away from your face. Placement of the screen is important in relieving eye strain, neck pain and shoulder fatigue. The top of the viewing screen should be at eye level so you do not need to look up.
Step 4
Test the computer area setup by sitting naturally in the desk chair. You should be relaxed but not slumped over. THe AAOS suggests the ears should be lined up with the shoulders and the shoulder lined up with the hips. Don't rest your elbows on hard surfaces when using the keyboard.
Tips and Warnings
- Take frequent breaks away from the computer to rest the eyes and promote blood circulation. Follow Occupational Safety and Health Administration guidelines when in your place of employment to prevent workplace injuries. The guidelines recommend stretching frequently.
